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7 Heart-Healthy Foods To Include In Your Diet

By Oreoritse Tariemi
06 April 2022   |   12:28 pm
Heart diseases account for almost one-third of deaths globally.  This condition is very often caused by several factors, which include diet. Since diet plays a vital role in the total health of the human body, it comes as no surprise that it also affects the heart and can significantly reduce/increase your risk of heart diseases.…

Heart disease

Heart diseases account for almost one-third of deaths globally. 

This condition is very often caused by several factors, which include diet. Since diet plays a vital role in the total health of the human body, it comes as no surprise that it also affects the heart and can significantly reduce/increase your risk of heart diseases.

Some foods influence blood pressure, triglycerides, cholesterol levels and inflammation, which double as risk factors for heart health. These are seven heart-healthy foods to include in your diet for better heart health today:

  • Whole Grains 

This food includes three nutrient-rich parts; germ, endosperm and bran. Adding whole grains to your food decreases your risk of heart problems by up to 20%. 

Whole grains include whole wheat, oats, barley, and brown rice. 

  • Dark Chocolate 

Dark chocolates don’t just taste amazing; they are also incredibly healthy for your heart health. This chocolate includes protective benefits that protect your heart against atherosclerosis, a condition when plaque builds in the arteries, increasing your risk of heart attack and stroke. 

  • Green Leafy Vegetables 

Spinach, lettuce, and cabbage are just a few green leafy vegetables. 

These vegetables contain fibre that lowers bad cholesterol, in turn decreasing your chances of heart disease. The pigments also found within these vegetables are a great source of antioxidants that protect the heart against diseases. 

Since they are also low in calories, consuming these vegetables prevent excess weight gain. 

  • Flaxseed and Chia seeds

There’s a reason these adds are added to smoothies and juices. Flaxseed and flaxseed oil contain omega 3s that help lower high cholesterol levels and blood pressure. 

Chia seeds also include fatty and nutrients alongside their high fibre content. 

Asides from these health benefits, these seeds also include some calories, which is why they are best enjoyed in moderation 

  • Nuts 

Nuts contain omega-3 fatty acids and fibre, unsaturated fat and other heart-healthy nutrients. 

Nuts like walnuts, almonds, and peanuts contain inflammatory properties that reduce inflammation related to heart diseases. They also lower cholesterol levels, strengthen the lining of blood vessels and reduce the risk of blood clots. 

  • Green Tea 

Green tea contains several health benefits. This healthy tea reduces cholesterol levels which could lead to heart disease and stroke. 

Green tea also reduces blood pressure.

  • Berries

Berries contain antioxidant polyphenols, which reduce the risk of heart diseases. They are also an excellent source of fibre, folate, iron, calcium, vitamin A, and vitamin C. 

Fresh berries are an even popular source of antioxidants that reduce inflammation and improve heart health.

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